Thread: Having trouble coming back

To get the most out of a full body program you are going to want to use more compound exercises than that. The time spent using the abductor/adductor machine and leg curls/extensions could be better spent doing other exercises. I would scrap those 4 exercises and replace them with some type of lower body pulling movement like a deadlift. Some form of lunge or squat would also do well here. With that, you could throw in some arm work at the end if you are into that kind of thing, or a nifty full body movement like the Turkish getup.

with 10-15 reps you will gain size, I understand you are probably doing this to allow connective tissue to grow, but I do not think this is neccesary if you have been training for years(CP correct me if I am wrong).
Here is a full body program for strength:
ATF Squats 3x2-5
RDL 3x2-5
Flat Bench 3x2-5
BB Bent-Over Row 3x2-5
BB Military Press 3x2-5
Pull-ups 3x2-5

You needed more compounds, less machine especially since you want overall strength and overall ftness. Also lower reps since you want strength not size.

CP - I fI replaced Ad/abductor with deadlift and did smith machine squats would that be ok?

Mike - how often you I perform this routine?

I was going for 10-15 to protect the joints and to make it more like circuit trining to get the heart going - would I still get the same benefit from the lower reps? Do I go to failure on the low reps or not?

Cheers
Rich

Originally Posted by Rykard Maximus

Due to work I will find it difficult to work splits, so i am thinking a full body routine as this would mean if I miss a day I don't loose too much? I have read all the sticky's but am still confused....

I am thinking soimething like...

Sliding Hack Squat 2 x 10-15(20?) - gym only has a Smith - orwouyld this be better?

PullDowns 2 x 10-15
Leg Extensions 2 x 10-15(20?)
Leg curls 2 x 10-15(20?)
Chest Press 2 x 10-15
Adductor 2 x 10-15
Abductor 2 x 10-15
Shoulder Press 2 x 10-15
Seated Row 2 x 10-15

20mins HIIT cardio

I would be aiming to perform this every couple of days.

Rich

Workout #1 Monday

Squat 3x10
Bench press 3x10
Military press 3x10
DB Rows 3x10
Pulldowns 3x10
Dips 3x10 or lying tricep ext


Workout #2 Friday

Dead lift 3x12
Incline press 3x12
DB military press 3x12
Pulldowns 3x12
BB rows 3x12
DB curls 3x12

Something like this is better

FR - I presume tht I would still do the cardio after the weights

Originally Posted by Rykard Maximus

FR - I presume tht I would still do the cardio after the weights

Do the cardio whenever you have time....go for a run on the weekend or on your off days if you can....if not then do some light cardiio on lifting days.

The routine Foreman gave you looks good. The only thing I would say is on Mondays pull downs you should do them with an underhand close grip (or replace them with cg chin ups) and on Fridays pull downs do them with a wide overhand grip. You might also want to very your reps 8-10 on one day 10-12 the next day, but Foremans rep/sets look fine too. good luck :thumbsup:

I presume smith machine squats are OK?

Originally Posted by Rykard Maximus

I presume smith machine squats are OK?

I am against the exclusive usage of smith machine squats. Using them occasionally might be okay, but they are going to screw up your motor patterns with regard to squatting with freeweights properly. Any particular reason why you are against a BB squat?

Foreman's program looks good too by the way, though I would probably not always prioritize the pressing movements as listed in his program.

The gym I use doesn't have a squat rack, only a smith machine or horizontal hack slide.

Originally Posted by Rykard Maximus

The gym I use doesn't have a squat rack, only a smith machine or horizontal hack slide.

these are a bitch but you could always do squats using dumbells.

http://www.exrx.net/WeightExercises/...s/DBSquat.html

Originally Posted by Rykard Maximus

The gym I use doesn't have a squat rack, only a smith machine or horizontal hack slide.

I like the smith for squats...but the one I used had a more natural ark to it....not just straight up and down. Free weights are better but use what you got.

This one does 'lean back' slightly.. so I am told is a little better.

I will have a go with the DBs...

Did the first for a while workout yesterday, I think I will be SORE later... wil go again on Friday...

Originally Posted by Rykard Maximus

The gym I use doesn't have a squat rack, only a smith machine or horizontal hack slide.

Try some Bulgarian squats.